Tuesday 8.9.16

Essentials: A. 10min EMOM Muscle Snatch x 7 reps or ADAPT B. 3 Sets Single Arm Dumbbell Row x 5 reps per arm Rest 20 sec Parallette Dip x 10 reps Rest 20sec Ring Pull x 15 reps On the 3min Mark C. For Time: Incline Push Up x 27 Hanging Knee Raises x 24 […]

Monday 8.8.16

Essentials: A. 3 Sets Overhead Squat x 5-7 reps On the 3min Mark B. 2 Sets Back Squat x 3-5 reps 82-87%+10-20Lbs 1 Set Back Squat x 3-5 reps 77-82%+10-20lbs On the 3min Mark *last week If you got all 5 reps then add 10lbs more, if only 3 reps then 5lbs more C. 7min […]

Saturday 8.6.16

*** There will be one class time at 9 am on Saturday *** Essentials: A. 3 Sets Kettlebell Halo x 10 each direction On the 3min Or ADAPT B. For Time In Teams Of 2 Complete in Order: Incline Push Ups x 100 reps Wall Balls x 85 reps Sit Ups x 70 reps Box […]

Hugo Open 2016: WOD 3

The third WOD of the Hugo Open is … “Sled Hell 3.0” For time: 150-meter sled push (0#) then 15-12-9 thrusters (75/55#) and bar facing burpees 100-meter sled push (45/25#) then 12-9-6 thrusters (95/65#) and bar facing burpees 50-meter sled push (90/50#) then 9-6-3 thrusters (115/75#) and bar facing burpees Notes: • One person working at a […]

Friday 8.5.16

*** There will be one class time at 9 am on Saturday *** Essentials: A. 12 min Find a 1RM Shoulder to Overhead B. 15 Sets Vertical Slam Ball Throw x 3 rep On the 40sec Marks or ADAPT C. 4 Rounds No Push Up Burpee x 9 reps Deadlift x 18 reps Rest 3min […]

Thursday 8.4.16

Essentials: A. Mobility Single Leg Right Saddle x 1min Single Leg Left Saddle x 1min Saddle x 2min Thread the Needle Right x 1min Thread the Needle Left x 1min Puppy Dog x 2min Cross shin Right x 2min Cross shin Left x 2min Supine Twist Right x 1min Supine Twist Left x 1min B. […]

Athlete Spotlight: Mike Jones

Read more about Mike Jones, one of our August Athlete Spotlights

Athlete Spotlight: Jessica Hoydar

Read more about Jessica Hoydar, our female August Athlete Spotlight

Wednesday 8.3.16

Essentials A. 12min EMOM Medball Clean x 3-5 reps B. 2 Sets Pausing (2sec) Front Squat x 3-5 reps 72-77% (+5-10lbs) 1 Set Pausing (2sec) Front Squat x 3-5 reps 67-72% (+5-10lbs) On the 3min Mark C. 3 Sets Run x 300 Meters 85% Walk x 100 meters -Then- Run x 800 meters 85% Fitness […]

Tuesday 8.2.16

Essentials: A. 4 Sets Kettlebell Swing x Max Reps 45sec On the 2:30min B. 3 Sets Dumbbell Scarecrow x 3 reps Rest 20 sec Incline Push Up x 9 reps Rest 20 sec Parallette Dip x Max reps UB On the 4min C. 2 Sets Row x 1min 85% Row x 1min 50% Row x […]